Bodybuilding 4 Day Split

Day 1: Workout
Day 2: Workout
Day 3: Rest
Day 4: Workout
Day 5: Workout
Day 6: Rest
Day 7: Rest

The Split

Workout	Muscle Groups	Total Sets
1	Chest / Biceps	12 / 9
2	Back / Triceps	12 / 9
3	Thighs / Hamstrings / Abs	12 / 9
4	Shoulders	12 / 9

Workout 1 - Chest / Biceps

Exercise	Sets / Reps	Target
Bench Press	3 / 8	Overall Mass
Incline Bench Press	3 / 8	Upper Chest
Dumbell Flys	3 / 8	Outer Chest
Cable Crossovers	3 / 8	Outer Chest
Push Ups	Failure	Cool Down
Standing Barbell Curls	3 / 8	Overall Biceps
Preacher Curls	3 / 8	Biceps Length and Lower Thickness
Cable Concentration Curls	3 / 8	Biceps Peak
Seated Dumbbell Curls	Failure	Cooldown

Workout 2 - Back / Triceps

Exercise	Sets / Reps	Target
Narrow-Grip Bench Presses	3 / 8	Overall Mass
Close-Grip Bench Press	3 / 8	Triceps Inner / Outer Head
Incline or Decline Barbell Extensions	3 / 8	Triceps Medial Head
Machine Pullovers	3 / 8	Upper Back and Lat Thickness
Seated Cable Rows	3 / 8	Lat Development
Close-Grip Chin-Ups	3 / 8	Lower Lat Development
T-Bar Rows	3 / 8	Middle Back Thickness

Workout 3 - Thighs / Hamstrings / Calves / Abs

Exercise	Sets / Reps	Target
Squats	3 / 8	Lower Thigh Development
Hack Squats	3 / 8	Outer Thigh Development
Lunges	3 / 8	Inner Thigh Development / Hamstrings
Lying Leg Curls	3 / 8	Hamstrings
Reverse Crunches	3 / Failure*	Lower Abs
Side Twists with Pole	3 / Failure*	Obliques
Machine Crunches	3 / 8	Upper Abs
Leg Press Calf Raises	3 / 8	Gastrocnemius Muscles
Reverse Calf Raise on Block	3 / 8	Tibialis Anterior Muscle
Seated Calf Raises	3 / 8	Soleus Muscle

Workout 4 - Shoulders

Exercise	Sets / Reps	Target
Military Press	3 / 8	Anterior (Front) Deltoid Head
Arnold Press	3 / 8	Front / Side Heads
Lateral Raises	3 / 8	Medial (Side) Deltoid Head
Machine Press	3 / 8	Anterior (Front) Deltoid Head
Dumbbell Press	Failure	Cool Down